If you’re trying to lose weight or maintain a healthy weight, finding the right kind of foods — healthy foods that will fill you up for the longest amount of time — is essential.

Nuts

Filling, but not sweet snacks such as pistachios, almonds, pecans, nuts, and seeds — all of which have plenty of healthy fats in them — will help you feel full longer because of their fat and protein content. For the same reasons, you have to keep the serving size reasonable, say 6 to 12 nuts. Try combining nuts with dried fruit for a high-fiber snack, or include them in a side dish.

Vegetables

When you get hungry, eat vegetables — which are low in calories — in place of higher-calorie food items. These high-fiber foods will help you feel full longer and stay slender. Salads are a classic filler, but you can also add extra veggies to cooked dishes for volume.

Oatmeal

Nothing says comfort in the morning like a warm bowl of oatmeal, a high-fiber food that can help you feel full longer and manage weight. Oatmeal can be a little bland on its own, but you can liven it up by adding low-fat milk, sliced fruit, and a sprinkling of nuts for an indulgent yet healthy breakfast.

Soup

Opt for a broth-based soup full of high-fiber foods rather than a creamy, salty concoction. Homemade soups are great to make when you have time, and then freeze for a quick meal when you need it. For variety, try soups that are served hot.

Lean Protein

Try to include protein in your meals or snacks if you want to feel full longer. In fact, a high-protein, low-carbohydrate diet is an effective strategy to manage weight for some people. Animal and plant proteins all add to your sense of fullness. Savor a meal that combines protein with high-fiber foods.

Beans and Other Legumes

Lentils and chickpeas are more nutritious, filling high-fiber foods that can be included in a number of different types of entrees and healthy snacks. Because beans can add up to a lot of calories if you eat more than a serving or two, you might want to combine them with vegetables and whole grains for a more complex meal that will keep you feeling full longer.

Fresh Fruit

Many fruits are high-fiber foods. They’re also high in water content and flavor — and very satisfying for their low calorie counts. An apple, or a serving of grapes or berries, all make the list of most filling foods. Keep fresh fruit on hand for an easy snack when you’re trying to lose or manage weight, or opt for a lush dessert.

So, if your looking to eat foods which make you feel full faster and longer, choose from the ones listed above. They are full of fiber, protein, vitamins, and nutrients.